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1.   7 Ways to Eliminate Stress

2.   Improve self knowledge

3.   Turning off the Fat gene

7 Ways to Eliminate Stress

 


 
Live a happy life; build self esteem with these 7 ways to eliminate stress.
 
1. Make a To-Do list once a day and after you complete it check off the items. This is one of the best ways to eliminate stress. You will avoid feeling that you are not enough and that you don't have enough time.
2. Set aside a specific time to go through your messages, return calls and emails to be more relaxed and clear.
3. Balance your life making sure that you spend time with your family, finances, health and fitness and personal growth. Take care of yourself as a whole. Please read my past newsletters on how to take care of your spirit, emotions, mind and body.
4. Stop being a perfectionist. Allow yourself to be imperfect. Just do thing with the attitude "I am doing the best I can" will reduce stress in your life.
5. Get rid of clutter. Clutter drains us mentally. If your desk is a mess, please clean it. Get rid of anything unnecessary another key to eliminate stress. Experience a sense of peace surrounded by order.
6. Practice a hobby. This practice is great, feeling good about yourself by doing something that you love.
7. Live in the present. The past is over and you cannot change it. The future is here. All you have is now.
 
You need to focus on two things to eliminate stress: Take care of yourself and reduce demands on your life. You will feel good about yourself and naturally your self esteem will improve.

 

 Improve self knowledge

By Guy Finley

 

This article about self knowledge and gives ten steps into the unknown to acquire self knowledge:

 

“Ninety percent of the world's woe comes from people not knowing themselves, their abilities, their frailties, and even their real virtues. Most of us go almost all the way through life as complete strangers to ourselves.” Sydney J. Harris .

 

10 Small Steps To Real Self Knowledge

Volunteer for deliberate spiritual growth by daring to venture into the unknown. It may surprise you to discover that the circumstances necessary just for you, and for your continuing inner development are much closer than you think! For instance, start with the following 10 Small Steps To Real Self Knowledge. Agree to step into these unknown moments and then step back... And watch how new confidence, unshakable courage, and higher intuition make their way into your life changing it... and you, forever.

 

You Venture Into The Unknown Each Time You Agree To:

1.    Be alone when you don't feel comfortable being with, or by, yourself.

2.    Stay quiet without any distractions of one kind or another.

3.    Get up in the morning when you wake up, even when there's "nothing to do".

4.    Leave the dining table while still feeling a little hungry.

5.    Refuse to run pleasing mental movies about a hoped-for brighter future when facing those boring reruns of your present life.

6.    Ask nothing of God but for Himself.

7.    Dare not to tell someone else how he or she failed to live up to your expectations.

8.    Leave at least 24 hours between your wish to correct someone who has angered you and that moment when you decide to confront him or her.

9.    Agree to assume more responsibility than you think it's possible for you to handle.

10. Answer the moment the way you really want to... Without explaining to anyone why you answered it in the way that you did.

 

For additional spiritual benefit you're encouraged to work with the following exercise :

 

Each day, at a point and time designated by you, go on a one hour retreat with nothing. Find a place where you can be by yourself and meet the hour alone and unknown. Spend this personal time without bringing anything known into it with you. Just be you, whatever that brings with it. And it bears mentioning that you can't fail at this exercise. To attempt it is to venture into the unknown. If you'll do this much, the Truth will take care of the rest.

 

 

Turning Off the Fat Genes

By

Christopher Guerriero

   "It doesn't make any difference what I eat. Weight problems just run in my family. It's all genetic." These are common excuses, but genetic research has just shot them down in flames. Genes do influence our size and shape, but studies clearly show that if you change your diet and lifestyle, you can override hereditary effects to a great degree. Contrary to popular understanding, genes are not dictators; they are committees. They do not give orders; they make suggestions. You can counteract your fat genes and boost your thin genes.

 

   We often think of genes as unchangeable because, when it comes to eye color or hair color, they really are decisive. If they call for blue eyes or brown hair, that's it. But the genes that establish your size and shape are much more flexible. They need to be able to adjust your appetite and your calorie burning, depending on whether food is plentiful or not, and whether you are working hard or resting. Unlike eye or hair color, your body has to be able to change its composition from minute to minute, from day to day.

 

   Although your chromosomes are extraordinarily complex, there are just five key gene groups you need to know about:

 

   Taste genes determine the foods you crave. In taste experiments, scientists use a test substance called PROP (6-N-propylthiouracil). About one in four people can taste its bitterness very strongly. These people avoid grapefruits and never go near black coffee. Although their acute taste sense is generally an advantage, the downside is they may avoid healthy vegetables, such as broccoli or cabbage, which have a hint of bitterness. If this group includes you, you'll want to find ways to flavor these healthy vegetables so you will include them in your routine.

 

   Another one in four people cannot taste PROP and are called "taste blind." Their problem is they may tend to overeat, making up in quantity what they are missing in taste. If this includes you, and you tend to be indiscriminate in what you're eating, you'll want to take care to emphasize fruits, vegetables, whole grains, and beans, and to be very cautious about fatty foods and their hidden calories.

 

   A gene on chromosome 7 makes leptin, the appetite-taming hormone. In 1997, English researchers reported the case of two cousins who became extremely obese very early in life. They demanded food continuously and ate much more than their siblings. At age 8, one weighed 189 pounds. She had so much trouble walking she had to have liposuction of her legs. Her cousin was only two years old but already weighed 64 pounds. It turned out they shared a rare mutation blocking the leptin gene. With no leptin to curb hunger, their appetites were voracious.

 

   You are not likely to have this same gene abnormality. However, your leptin may not be working perfectly either. Very-low-calorie diets disrupt its appetite-taming effect, causing your appetite to run out of control. The key to keeping leptin working right is to avoid severe calorie restrictions. If you eat at least 10 calories per day per pound of your ideal weight, you are unlikely to run into serious problems.

 

   A gene on chromosome 8 builds LPL, the key enzyme that stores fat in your cells. It waits along the walls of the tiny blood vessels that course through your body fat, and its job is to extract fat from your bloodstream and pass it into your fat cells for storage. If your LPL is doing its job a little too well, you can change this genetic tendency by choosing foods that have little or no fat in them. Once again, vegetables, fruits, legumes, and whole grains are your best friends.

 

   The hormone insulin, coded on chromosome 11, is part of your body's system for increasing your metabolism after meals. Depending on the type of foods you choose, you can help insulin spark a pronounced after-meal burn that releases calories as body heat rather than storing them as fat. Low-fat, vegan diets, along with regular exercise, make insulin more efficient.

 

   Believe it or not, exercise aptitude is largely biological, too. People who love to go for a five-mile run at the crack of dawn are genetically different from other people. They are endowed with a better capillary network that brings oxygen to working muscles and a more efficient fuel-burning mechanism. If you did not get these genetic advantages, you can do the next best thing. If you begin a regular exercise program and stick with it, your muscle cells begin to look more and more like those of natural athletes.

 

   There is no need to be daunted by your family heritage. Yes, some of us will always be bigger and others smaller. But with a healthy, low-fat diet and regular physical activity, your genes can stop working against you and start working for you.

 

 

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